Komanso Dziwani n Monga: Ndege Yambani
Mtundu wa Kutaya : Kuyimirira, Kusinthanitsa
Ubwino : Zimalimbitsa miyendo, zimapangitsa kuti miyeso ndi mphamvu zikhale zolimba .
Malangizo:
1. Yambani Msilikali Woyamba ndi phazi lanu lamanja. Bweretsani manja anu m'chiuno mwanu.
2. Khalani patsogolo kuti mubweretse kulemera kwanu mu phazi lanu lamanja. Gwirani bondo lanu lakumanzere pamene mukuyandama phazi lanu lakumanzere kuchokera pansi pa phazi.
3. Yambani mwendo wanu wakumanja ndikupitiriza kubweretsa nyanjayi ku malo ofanana mpaka pansi. Gwiritsani ntchito miyendo yanu kutsogolo kuti muyese kusinthitsa mtolo wanu wamanzere ndikukwera mofulumira. Potsirizira pake, miyendo yonse ndi kumanzere kumanzere kudzafika pansi pa nthawi yomweyo.
4. Sungani khosi labwino, ngati kuti ndiloweta msana. Izi zikutanthauza kuti maso anu amakhala pansi mpaka pansi.
5. Pitirizani kusunga nthiti zonse ndikuwonetsera pansi pamene mukukulitsa mwendo wanu wakumanzere. Mphepete za kumanzere zimafuna kuti tipeze tchuthi kotero kuti tipitirize kuzilozera pansi. Manja anu m'chiuno mwanu angakuthandizeni kumva ichi.
6. Flex kumapazi akumanzere ndikupukuta zala zakutsogolo pansi. Muzigwira nawo minofu ya mwendo wakumanzere.
7. Bweretsani manja anu kumbali yanu mukakonzeka.
8. Gwiritsani mwendo wanu wakumanja kuti mubwererenso ku Nkhondo I. Ndithandizeni kubwereza kumbali ina.
Malangizo a Oyamba Kwawo:
1.
Chitani phokoso pa khoma. Mukhoza kuyang'anizana ndi khoma ndikubweretsa manja anu patsogolo panu ndi manja anu pamtambo kapena kutembenuka ndikubweretsa phazi lokwezeretsa pamtambo. Mmodzi akhoza kukupatsani bata lomwe mukufunikira kuti muzitha kumanga.
2. Khalani pa mpando mmalo mwa kugwiritsa ntchito khoma.
Nsonga Zapamwamba:
Yesani kusiyana kwina kwa mkono.
1. Bweretsani manja anu patsogolo panu. Sungani biceps pafupi ndi makutu anu kuti manja anu azigwirizana ndi mwendo wanu wammbuyo. Manjawa amatha kukhala pambali pa mapewa kapena mukhoza kubweretsa mitengo.
2. Bweretsani manja kuti musinthe malo a Namaste kumbuyo kwanu.
3. Bweretsani manja anu kumbali zonse ngati ndege.